Anthocyanins<\/a> in purple sweet potatoes may also reduce inflammation and oxidative stress, increasing the risk of type 2 diabetes.\n<\/p>\n 2. Supports Gut Health <\/p>\n The fiber found in sweet potato skin is linked to improved gut health<\/a>. In a lab study, fiber extracted from sweet potato skin increased beneficial bacteria and decreased harmful bacteria in the gut. Researchers concluded that sweet potato skin may have prebiotic effects<\/a>. However, more human research is needed.\n<\/p>\n 3. Improves Eye Health <\/p>\n Sweet potatoes are rich sources of vitamin A and beta carotene<\/a>, vital to eye health. Without enough vitamin A in your diet, you may be at risk for night blindness and certain eye diseases.\n<\/p>\n Therefore, eating sweet potatoes may help you meet your vitamin A needs and maintain your eye health.\n<\/p>\n 4. Lowers Cholesterol Levels <\/p>\n Research shows that eating sweet potatoes may help prevent dyslipidemia, which may increase the risk of cardiovascular disease. One study found that sweet potatoes’ fiber and other antioxidants reduce fat absorption from food. This may help keep lower-density lipoprotein (LDL) cholesterol<\/a> and total cholesterol levels at bay and reduce the risk of dyslipidemia.\n<\/p>\n 5. Reduces Cancer Risk <\/p>\n Initial research found that sweet potatoes may reduce cancer risk. In one animal study, mice with colon cancer<\/a> were fed purple sweet potatoes for 18 weeks. At the end of the study, the mice experienced significant reductions in the size and number of their tumors, possibly due to the anthocyanin content of the sweet potatoes.\n<\/p>\n The findings are promising, but more human trials are necessary to validate them further.<\/p>\n Safety and Precautions <\/p>\n For most people, eating sweet potato skin is safe and healthy. However, some people may need to limit their intake of sweet potato skin or avoid it altogether. This includes:\n<\/p>\n Allergies: Although rare, some people can have a sweet potato allergy<\/a>. You should avoid sweet potato skin if you’re allergic to sweet potatoes. How to Use Sweet Potato Skins <\/p>\n There are many ways to use both sweet potatoes and their skins. They can be boiled, baked, roasted, fried, air-fried, or microwaved. They can be used as a main course or a side dish for breakfast, lunch, or dinner.\n<\/p>\n Some common ways to enjoy sweet potatoes with skin include:\n<\/p>\n Sweet potato friesRoasted, baked, or scalloped sweet potatoSweet potato chipsMashed sweet potatoSweet potato saladLoaded sweet potato skins<\/p>\n Store raw sweet potatoes in a cool, dry place like a pantry. They typically last at room temperature for a few weeks. Cooked or prepared sweet potatoes should be refrigerated or frozen.<\/p>\n Key Takeaways Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Laveriano-Santos EP, L\u00f3pez-Yerena A, Jaime-Rodr\u00edguez C, et al. Sweet potato Is not simply an abundant food crop: a comprehensive review of its phytochemical constituents, biological activities, and the effects of processing<\/a>.\u00a0Antioxidants (Basel). 2022;11(9):1648. doi:10.3390\/antiox11091648<\/p>\n U.S. Department of Agriculture FoodData Central. Sweet potato, cooked, boiled, without skin<\/a>.<\/p>\n U.S. Department of Agriculture FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt<\/a>.<\/p>\n Arisanti CIS, Wirasuta IMAG, Musfiroh I, et al. Mechanism of anti-diabetic activity from sweet potato (Ipomoea batatas): a systematic review<\/a>.\u00a0Foods. 2023;12(14):2810. doi:10.3390\/foods12142810<\/p>\n Cao Y, Tian B, Zhang Z, et al. Positive effects of dietary fiber from sweet potato [Ipomoea batatas\u00a0(L.) Lam.] peels by different extraction methods on human fecal microbiota\u00a0in vitro\u00a0fermentation<\/a>.\u00a0Front Nutr. 2022;9:986667. doi:10.3389\/fnut.2022.986667<\/p>\n Sajovic J, Megli\u010d A, Glava\u010d D, et al. The role of vitamin A in retinal diseases<\/a>.\u00a0Int J Mol Sci. 2022;23(3):1014. doi:10.3390\/ijms23031014<\/p>\n Naomi R, Bahari H, Yazid MD, et al. Potential effects of sweet potato (Ipomoea batatas) in hyperglycemia and dyslipidemia\u2014a systematic review in diabetic retinopathy context.<\/a>\u00a0Int J Mol Sci. 2021;22(19):10816. doi:10.3390\/ijms221910816<\/p>\n Asadi K, Ferguson LR, Philpott M, Karunasinghe N. Cancer-preventive properties of an anthocyanin-enriched sweet potato in the APCMIN\u00a0mouse model<\/a>.\u00a0J Cancer Prev. 2017;22(3):135-146. doi:10.15430\/JCP.2017.22.3.135<\/p>\n Gargano D, Appanna R, Santonicola A, et al. Food allergy and intolerance: a narrative review on nutritional concerns<\/a>.\u00a0Nutrients. 2021;13(5):1638. doi:10.3390\/nu13051638<\/p>\n Vanhauwaert E, Matthys C, Verdonck L, De Preter V. Low-residue and low-fiber diets in gastrointestinal disease management<\/a>.\u00a0Adv Nutr. 2015;6(6):820-827. doi:10.3945\/an.115.009688<\/p>\n Salgado N, Silva MA, Figueira ME, et al. Oxalate in foods: extraction conditions, analytical methods, occurrence, and health implications<\/a>.\u00a0Foods. 2023;12(17):3201. doi:10.3390\/foods12173201<\/p>\n Patterson MA, Fong JN, Maiya M, et al. Chilled potatoes decrease postprandial glucose, insulin, and glucose-dependent insulinotropic peptide compared to boiled potatoes in females with elevated fasting glucose and insulin<\/a>.\u00a0Nutrients. 2019;11(9):2066. Published 2019 Sep 3. doi:10.3390\/nu11092066<\/p>\n
\nLow-fiber diets<\/a>: Sweet potatoes with skin are considered a high-fiber food and, thus, don’t fit in a low-fiber diet. Eating sweet potato skin while on a low-fiber diet may cause an upset stomach or other gastrointestinal issues.
\nTrouble swallowing<\/a>: People with difficulty swallowing may consider pureeing the skin.
\nKidney stones<\/a>: Sweet potatoes and their skin contain oxalates, or antinutrients in certain plant foods that can bind to nutrients inside your body and may also increase the risk of kidney stones. Sweet potato skins are considered high in oxalates, but boiling or steaming them reduces their oxalate content.
\nPossible contaminants: Like many other vegetables, sweet potatoes can be a source of contaminants like pesticides and dirt. The skin is especially prone to this because it’s the outermost layer. You can remove dirt and pesticides from the skin with water and a scrub brush.
\nRotten or moldy: Your sweet potato may have gone bad if it smells, is soft, discolored, or shriveled.<\/p>\n
\n Sweet potatoes are nutrient-rich and versatile, offering multiple health benefits.Eating the skin is safe and encouraged since it\u2019s high in fiber and supports gut, heart, and eye health.Most people can enjoy sweet potato skin, but those on low-fiber diets or with swallowing difficulties may need to limit it. Consult a healthcare provider if you\u2019re unsure about including sweet potato skin in your diet.<\/p>\n![\"Headshot](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/08\/Lubeck-headshot-0579405875e54490895f690b1b864e04.jpeg\")
<\/p>\n